Yoga Positions to Help Alleviate Lower Back Pain

Yoga is a popular exercise program that can help you with your lower back pain. From young to old, people are seeing the benefits from doing yoga. Over eleven million people today are practicing yoga. Using yoga exercises to help alleviate your lower back pain is one way to benefit from yoga.

Although benefits are earned from using yoga, remember to consult your physician to ensure you will be able to do this form of exercise. Here are a few positions to help with the lower back pain you are suffering from.

Flat on your back

One of the first positions you can try is called the corpse. Start out by laying flat on your back with your arms down at your sides. You will lay your legs down naturally with a slight outward twist to your knees. If it hurts too much to lay with your knees out to the side, elevate them a slight bit. Focus on breathing in and out to release the tension and stress in your back and body. Another position you may try is called the wind-releasing pose. You will start this position just like the corpse position, flat on your back. While breathing in, you will bend your knee and use your arm to grasp the knee and bring it to your chest. Your other leg will stay flat on the floor. While breathing out, bring your forehead down to meet your knee. Breathe in and then as you breathe out, release your knee back to the floor. Repeat this exercise using your other leg.

Cat Stretch and Fish Pose

These two poses will involve either being on your hands and knees or remaining with your back flat on the floor. The cat stretch will help to stretch those back muscles. Think of a cat when they stretch, and this is just what you are doing. You will start this position on your hands and knees. Your hands should be on the floor directly under shoulders, and your knees directly under your hips. You will need to take in a breath. As you begin to exhale, arch your back, bring your head down so you are looking at your navel, and tuck your tailbone in. Keep this position for a few seconds and then release. You can repeat this if you are able. You will feel the lower back stretching.

The fish pose will consist of you laying on your back. You will lie flat on your back with your knees bent and your arms down by your side. Arch your back as far as you can, comfortably, and begin to lift yourself off the ground by your elbows. If you are able, tilt your head back and rest the crown of your head on the floor. Inhale deeply and hold for this position for one minute, if you are able to.

Other Poses

There are several other yoga poses that are geared to help your lower back pain. There are some poses that involve standing, such as the palm tree pose, and others that involve laying face down, such as the locust pose. The palm tree will involve you standing straight up, with arms by your side and your weight evenly on both feet. This one will involve stretching your arms above your head, and also standing up on your toes. This will be a full body stretch.

The locust pose involves you starting off face down on the floor with your arms flat down beside your body. You will then lift your legs and thighs off the ground as far as you can comfortably. This can be a strenuous stretch, so be careful not to injure muscles that are already sensitive.

Doing yoga exercises can really help to alleviate all types of back pain. You can research online or join a yoga class near you to learn how to focus on different types of back pain. There are all kinds of stretches and positions to help alleviate that lower back pain you may be dealing with. Be careful to not over do it, and always check with your physician before starting any new exercise routine.


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